Best Carb Cycling Meal Plan

Carb Cycling Meal Plan

Carb cycling is a very strict diet used by serious athletes and body builders who want to drop body fat or store more carbs for long haul exercise like a marathon.

The most common carb cycling involves going back and forth between high-carb and low-carb days. So carb crying is a diet tactic where you eat different  amount of carbohydrates consumed varies depending on the day of the week or the activity level.

7 days Carb Cycling Meal Plan

Day 1 – High Carb

Breakfast

• Three large eggs, cooked to your liking
• Two slices of whole wheat toast
• 1/2 large grapefruit

Snack

• 6 ounces 1% cottage cheese
• One large peach

Lunch

• 3 ounces canned tuna, drained
• 1 tablespoon mayonnaise
• 10 high-fiber, whole-grain crackers
• One celery stalk
• One medium apple

Snack

• Two cups of air-popped popcorn
• One small box of seedless raisins
• 1 ounce of chocolate chips

Dinner

• 8 ounces grilled chicken breast
• 1 cup of cooked brown rice
• 1 cup of steamed broccoli

Day 2 – High-Carb

Breakfast

Peanut Butter Banana Smoothie

• One scoop of protein powder
• 1 medium frozen banana
• 1/3 cup dry oatmeal
• 2 tablespoons of peanut butter
• 1 cup of water and ice

• 1/2 cup of hummus
• 1 ounce of pita chips
• 1 cup of grapes

Lunch

• One 7-8″ whole wheat wrap
• Four slices of deli turkey meat
• One slice of provolone cheese
• Two slices of tomato
• Two romaine leaves

Snack

• 7 ounces 2% plain Greek yogurt
• 1/4 cup of fresh blueberries
• 1/4 cup of granola

Dinner

• 5 ounces of baked cod or other white fish
• 1 medium baked potato
• 1 cup of mixed vegetables, steamed

Day 3 – Low-Carb

Breakfast

• Two slices of tomato
• 3 large eggs, cooked to your liking
• 1/4 of avocado
• 1/2 grapefruit

Snack

• 1 cup of salted and prepared edamame in pods
• 1 cup of sliced carrots

Lunch

• Greek Salad with Grilled Chicken (3 cups of chopped salad greens, 4 ounces of grilled chicken breast, 1 ounce of crumbled feta cheese, 1/4 cup sliced cucumber, four olives, four cherry tomatoes, 1 ounce of balsamic vinegar, 1 tablespoon of olive oil)

Snack

• One scoop of whey protein powder mixed in water or coffee
• 1 medium banana

Dinner

• 8 ounces of baked salmon
• 1 medium baked sweet potato
• 1 cup of green beans with lemon and garlic

Day 4 – High-Carb

Breakfast

• One serving Healthy Cottage Cheese Waffles
• 1 tablespoon maple syrup
• 1/4 cup blueberries
• One scoop of protein powder mixed in coffee or water

Snack

• Two hard-boiled eggs
• 1 cup of sliced carrots
• 1 cup of mini pretzel twists

Lunch

• 2 cups of lentil soup
• 4 tablespoons of sunflower seeds

Snack

• One (7-ounce) container of 2% plain Greek yogurt
• 1/4 cup of raspberries

Dinner

• One (4-ounce) 97% lean ground beef burger with lettuce, tomato, and onion
• One 100% whole wheat hamburger bun
• 1 tablespoon ketchup
• One medium ear of corn

Day 5 – High-Carb

Breakfast

• Two scrambled eggs
• 1/2 cup of dry oatmeal cooked with water
• 1/4 cup seedless raisins
• Dash of cinnamon

Snack

• 1/4 cup of roasted chickpeas
• One part-skim mozzarella string cheese
• 1 cup of grapes

Lunch

• One whole wheat pita
• 4 ounces of grilled chicken breast
• Two romaine leaves
• Two slices of tomato
• 2 tablespoons of Caesar dressing

Snack

• 1 medium apple
• 2 tablespoons of almond butter

Dinner

• 6 ounces of grilled chicken breast
• 3/4 cup of cooked whole wheat pasta noodles
• 1/2 cup marinara sauce
• 1 cup of broccoli

Day 6 – Low-Carb

Breakfast

• One serving Quick and Easy Egg McMuffin Style Sandwich

Snack

• 6 ounces of 1% cottage cheese
• 1/4 cup of blackberries
• 1 ounce of cashews

Lunch

• 3 cups of romaine lettuce salad mix
• 6 ounces of grilled chicken breast
• 1/4 cup of chickpeas
• 4 large strawberries, sliced
• 1 ounce of chopped walnuts
• 2 tablespoons of lite balsamic dressing
• 1 tablespoon olive oil

Snack

• One scoop of whey protein powder mixed with 1 cup of low-fat (1%) milk

Dinner

• One serving of Low Carb Turkey Tetrazzini

Day 7 – Low-Carb

Breakfast

Green Strawberry Smoothie

• 1 1/2 scoops of vanilla protein powder
• 1 cup of low-fat milk
• 1 cup of frozen strawberries
• 1 cup of frozen spinach

Snack

• One (7-ounce) container of 2% plain Greek yogurt
• One large peach
• Three tablespoons of coconut milk

Lunch

• One 7-8″ low-carb wrap (under 15 grams of carbohydrates per serving)
• Six ounces deli roast beef (about 6 slices)
• One slice of provolone cheese
• 1 ounce of sauerkraut
• 2 tablespoons of Thousand Island dressing

Snack

• 1/2 cup of guacamole
• 1 medium red bell pepper, sliced
• 1/2 cup of pita chips

Dinner

• 8 ounces of baked or grilled cod or other white fish
• Two servings of Simple Mashed Cauliflower

FAQs list

1. What is the best Carb Cycling Meal Tips?

Answer :  Some tips to help you pick the carbs that are best to eat:

• Choose high-fiber fruits and vegetables.
• Opt for low-fat milk, cheese, yogurt, and other dairy products.
• Stock up on legumes, including beans, lentils, and peas.
• Eat lots of whole grains.
• Limit refined grains, added sugars, and highly processed foods.

2. Is Carb Cycling Safe?

Answer : A few days When you cut back on carbs , you might have:

• Sleep problems
• Tiredness
• Constipation
• Bloating
• Mood issues

This is called “carb flu,” and it usually doesn’t last long. Drinking water and electrolytes can help.

3.What is the ratio for carb cycling?

Answer : If you want to lose fat using carb cycling, so , Experts recommend a low-carb to high-carb day ratio of 5:2, with per week five low-carb days and two high-carb days  .

4. What is the benefits of Carb Cycling?

Answer : BENEFITS OF CARB CYCLING:

• Improved energy levels
• Increased muscle mass
• Reduced body fat
• Better blood sugar control
• Improved athletic performance
• Better mental clarity.